Well summer at last and this last week actually started to feel like it and the forecast over the next few weeks looks GREAT - so please enjoy and let your bones (and skin) soak up the sun. Yes it does get hot in the summer, however getting up a little early to run before the heat is unbearable or waiting until after the sun goes down is good too. Please remember to drink when you are thirsty and get out of the sun if you feel dizzy or nauseous.

We have truly started our marathon and half marathon training for our fall commitments. That is good because you have plenty of time to increase your fitness. I did hear a couple of people state that they were not worried if they missed a run or two now, because we are so early into our training HOWEVER do NOT make it a habit to skip a run. The programs are set up to get you into the right shape and condition to complete your desired goal - but you MUST do the training for those programs to be effective. This becomes even more critical if you are training on a reduced schedule. I would add to any of our training, as much walking as possible. Park your car at the other side of the parking lot, or leave it at home entirely if the trip is short. Walking will help condition your body, sometimes as good as the running will and after speed work or long runs, walking is what will help you recover, in order to complete your next training run.

"IF" you subscribe to our training plans, you have seen a couple of emails from me offering an alternative method of training for both the half and full marathon. Coach Tim Westaway has applied his vast experience and success with ultra marathons to create these plans. During the training for the Niagara 50K, those who used his plans were completely satisfied, hence we wanted to try them out for the shorter distances - I would recommend that you have a look at them and consider following them. "IF" you don't subscribe to our training but are interested in finding out more - please contact us.

ALSO - no matter what system / training plan you are using - "IF" you have questions - PLEASE ask us now. Do not wait until 3 or 5 weeks down the road. We are here to answer questions, and or explain our approach - so do not hesitate - ASK.

I have also sent out pace numbers to anyone who wants them based on your most current 5K time (all out) This can be from a race or a run that you have specifically done to come up with a 5 K time. Send it in and we will give you the paces you should be running on your training runs - AND - the good thing is that as you progress, you can repeat your 5K time trial to see if the training plan is working - I would repeat every 5 weeks.

OK - now a little nutrition input. I am constantly investigating low carbohydrate, high fat, moderate protein eating and have suggested a couple of books to read. I know that sometimes wading through a 200 - 300 page book is difficult so - here is the latest = a 60 minute read "Eat Fat - Get Fit" It is free on Amazon. You might need to download a Kindle Reader onto your computer however it is worth it. I have a number of endurance athletes on this program with really good success